Shoulder Pain?

Shoulder pain can be a debilitating condition that affects daily activities, sleep, and overall quality of life. Whether it’s due to a traumatic injury or overuse, physical therapy can be an effective solution for managing shoulder pain. In this article, we’ll explore some of the most common physical therapy solutions for shoulder pain.

Range of Motion Exercises

1. Range of motion exercises are designed to improve the mobility of the shoulder joint by stretching the muscles and tendons around it. These exercises can help to reduce pain and stiffness, increase flexibility, and improve range of motion in the shoulder. Range of motion exercises may include:

• Pendulum swings: Stand with your feet shoulder-width apart and lean forward slightly, supporting your weight with your non-injured arm on a table or chair. Let your injured arm hang straight down and swing it gently in circles or back and forth for 5-10 minutes.
• Wall slides: Stand facing a wall with your arms at your sides and palms facing forward. Slowly slide your arms up the wall, keeping your elbows straight, until they’re overhead. Hold for a few seconds, then slowly lower your arms back down.
• Cross-body stretch: Reach your injured arm across your chest and hold it with your non-injured arm. Hold for 30 seconds, then release and repeat on the other side.

Strengthening Exercises

1. Strengthening exercises are designed to improve the strength of the muscles around the shoulder joint. This can help to reduce pain and improve function by providing better support for the joint. Strengthening exercises may include:

• Shoulder blade squeezes: Sit or stand with your arms at your sides and your shoulders relaxed. Squeeze your shoulder blades together, hold for a few seconds, then release.
• External rotation: Sit or stand with your arms at your sides and your elbows bent at a 90-degree angle. Hold a resistance band or towel between your hands and rotate your arms outward, keeping your elbows close to your sides.
• Shoulder press: Hold a dumbbell or resistance band in each hand at shoulder height, with your palms facing forward. Slowly press the weights or band overhead, then lower them back down.

Manual Therapy

1. Manual therapy involves using hands-on techniques to reduce pain and improve mobility in the shoulder joint. Manual therapy may include:

• Massage: This involves applying pressure to the muscles around the shoulder joint to reduce tension and improve blood flow.
• Joint mobilization: This involves gently moving the shoulder joint in specific directions to improve mobility and reduce pain.

Heat and Ice Therapy

1. Heat therapy can help to increase blood flow to the affected area, while ice therapy can help to reduce inflammation and swelling. Heat and ice therapy may include:

• Heat therapy: Apply a heating pad or hot towel to the affected area for 15-20 minutes at a time, several times a day.
• Ice therapy: Apply an ice pack to the affected area for 10-15 minutes at a time, several times a day.

Electrical Stimulation

1. Electrical stimulation involves using electrical impulses to stimulate the muscles around the shoulder joint. This can help to reduce pain and improve strength. Electrical stimulation may include:

• Transcutaneous electrical nerve stimulation (TENS): This involves placing electrodes on the skin around the shoulder joint and using low-level electrical impulses to reduce pain.
• Neuromuscular electrical stimulation (NMES): This involves placing electrodes on the skin around the shoulder joint and using electrical impulses to stimulate the muscles, which can help to improve strength.

In conclusion, physical therapy can be an effective solution for managing shoulder pain. Whether it’s due to a traumatic injury or overuse, range of motion exercises, strengthening exercises, manual therapy.

For resources and references please see the links below:

1. Range of Motion Exercises:

• American Academy of Orthopaedic Surgeons. (2012). Shoulder exercises. OrthoInfo. https://orthoinfo.aaos.org/en/recovery/shoulder-exercises/
• Mayo Clinic. (2020). Shoulder stretches. https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/shoulder-stretches/sls-20076871

1. Strengthening Exercises:

• American Council on Exercise. (n.d.). Shoulder exercises. https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/body-part/shoulders/
• Harvard Health Publishing. (2018). Exercises to improve shoulder mobility and flexibility. https://www.health.harvard.edu/staying-healthy/exercises-to-improve-shoulder-mobility-and-flexibility

1. Manual Therapy:

• American Academy of Orthopaedic Surgeons. (2012). Shoulder arthroscopy. OrthoInfo. https://orthoinfo.aaos.org/en/treatment/shoulder-arthroscopy/
• American Physical Therapy Association. (n.d.). What is manual therapy? https://www.choosept.com/resources/detail/what-is-manual-therapy

1. Heat and Ice Therapy:

• Cleveland Clinic. (2021). Ice or heat? https://my.clevelandclinic.org/health/articles/15408-ice-or-heat
• National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2016). Handout on health: Shoulder problems. https://www.niams.nih.gov/health-topics/shoulder-problems/advanced#tab-treatment

1. Electrical Stimulation:

• American Physical Therapy Association. (n.d.). Electrical stimulation for pain. https://www.choosept.com/resources/detail/electrical-stimulation-for-pain
• National Institute of Neurological Disorders and Stroke. (2019). Electrical stimulation for the treatment of pain. https://www.ninds.nih.gov/Disorders/All-Disorders/Electrical-Stimulation-Treatment-Pain